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Pan-seared fish is fast, easy

By Jessica Roy

Updated:
07/13/2016 07:40:06 AM EDT

Many people often ask me the best way to cook a great piece of fish. Now, this can kind of be a funny question since my background as a sushi chef could indicate I only deal with the stuff in primarily raw applications. Then the other side of my background, teaching at French culinary school, kicks into gear, reminding me that fish is delicious when cooked as well.

Long story short, the answer to the best, fastest, and easiest way to prepare a fantastic piece of fish is to pan sear it.

The pan sear is a versatile cooking method for almost any type of fish, but does take a little bit of care in its preparation. As fish is more delicate than a piece of steak, pork or chicken etc., it is important to pay attention to the heat in the pan and to how the fillet reacts and changes as it cooks.

I prefer to cook fish with the skin on, even when I don't intend to serve it, as it acts as a natural barrier between delicate flesh and the hot pan (though, crispy skin is delicious!).

Always be sure to pat the fish fillets dry with a paper towel to remove as much moisture as possible to ensure a good sear. Don't be hasty -- be sure the oil is nice and hot before placing the fish in the pan. While the fish will cook primarily skin side down, flipping the fish for the final few minutes of cooking, nice finished crust on the top side.

Chef's tip on ingredients: Shiso is a mint-meets-basil type herb that is popping up at farm shares and in CSAs all over.

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It's delicious with all types fish as well as chicken. It goes great when mixed into salsas, salads, and even as a fresh twist on Mojitos. If you can't find shiso, basil is a fine substitute.

Additionally, this recipe works great with any thick, sturdy fish, so feel free to try it with salmon, cod, snapper etc.

Pan Seared Sea Bass with Lemon & Shiso

Serves 4

Ingredients

4 6-oz., skin-on sea bass fillets (about 1 1/2 inch thick)

1/2 tsp. kosher salt

1/8 tsp. sweet paprika

1/8 tsp. fresh ground pepper

Olive oil, as needed

1 lemon, quartered

2-3 shiso or basil leaves, torn

Add salt, paprika, and pepper into a small prep bowl and mix with your fingers to combine.

Gently pat the fish dry on all sides with a paper towel. Rub a little bit of olive oil over the top of each fillet, until just slightly shiny. Sprinkle the spice mix over the top of each piece of fish.

Place a large, heavy-bottomed saute pan over medium-high heat. Add 2 Tbs. olive oil to the pan. Once oil is hot (look for little heat waves known as "ribbons" in the oil), place the fish skin side down in the pan and allow to cook for 5-6 minutes, until skin is crisp and lifts easily from the pan. Flip the fish, and cook top side down to finish for 3-4 minutes, or until desired doneness.

Allow the fish to rest for a few minutes before serving. Squeeze a wedge of fresh lemon over the top of each fillet, and sprinkle with freshly torn shiso or basil.

Jessica Roy is a specialty chef and caterer, food writer and chef instructor, and owner of Shiso Kitchen in Somerville, where she teaches classes. Follow her at http://blogs.lowellsun. com/yourpersonalchef.

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